10x

3 HSPU
3 Pistols - each leg
3 Muscle Ups 

3X

70 du
7 hang power clean and jerks

21-15-9

thruster
t2b
calories on bike

Fun Friday...

21-15-9
power cleans
burpees
calories on bike

5x

4 c2b pull ups
4 ring dips
4 big box jumps... pick a box higher than you would normally pick

4x

5   Pike HSPU
10 T2B
10 Pistols

 

3x

30 Sit ups
300m run
30 Push ups

3x

10 butterfly sit ups
20 lunges
30 single leg skips each leg

5x

10 pistols
10 ring dips
20 double unders

3x

20 sandbag cleans and toss over shoulder: alternating shoulders
20 cal bike
20 lunges with sandbag
20 cal bike

4x

50 double unders
20 box jumps
10 single arm dumb bell snatch